What Are the Risks of Cold Plunges for Women?

Key Points

• Cold plunges are becoming more popular as a way to potentially reduce inflammation and help boost mood.
• More research needs to be done, however, to determine exactly how, or even if, throwing your body into freezing water is more beneficial than dangerous.
• As always, nothing is a substitute for exercise and a healthy diet when it comes to overall wellness.

Cold plunge tubs are the latest wellness trend promising to reduce inflammation and boost your mood. What does science say about this therapy's many promises? Are there any risks women should know about before they take the plunge into cold temperatures?

Yes, I tried a cold plunge

I slowly lowered my body into a tub of freezing cold water, which pricked at my skin like shards of glass. I tried to remember what the attendant at LIV Infrared Saunas & Cold Plunge in West Hollywood, California, told me: Keep breathing, feet out and as soon as you don't think you can take it anymore, get out.

Yet, I barely lasted a few seconds before I jumped out and wrapped myself in a towel. I couldn't believe some people did this cold plunge for minutes.

"The cold plunge is not easy to get in because of its temperature, but there is a reason it is almost always sold out," said Felicia Terwilliger, the founder of LIV Infrared Sauna & Cold Plunge. "There is nothing more powerful than that 'jumping into the ocean' effect."

Cold plunges are the latest wellness trend to dominate social media, with celebrity approval from the likes of Lizzo and Chris Hemsworth.

Unlike most Hollywood health hacks, this one doesn't have to break the bank. It can be effectively done at home with as little as a bag of ice and an inflatable kiddie pool, said Tom Ingegno, D.A.C.M., a licensed acupuncturist and the owner of Charm City Integrative Health in Baltimore.

How do cold plunges reduce inflammation?

Cyrotherapies such as cold plunges can help reduce inflammation after exercise by reducing core and tissue temperatures and altering blood flow, a 2022 study suggested.

"Ice plunges are a form of hormesis or positive stress that cause the body to push beyond its comfort level and adapt physically and cognitively," said Asmi Sanghvi, D.O., a board-certified integrative dermatologist at Bethany Medical Clinic in New York City.

Cold therapies can help with inflammatory diseases such as arthritis and may boost the function of the immune system, a 2017 study suggested. There may be several potential health benefits of cold immersion.

"Immersing yourself in an ice plunge can aid in muscle recovery and cellular energy by reducing inflammatory markers and increasing blood flow to muscles," Sanghvi said.

Cold plunges can boost your mood

Cold therapy, such as cold plunges or cold showers, may help increase neurotransmitter production, according to a 2008 study. The activation of the sympathetic nervous system paired with the body's high density of cold receptors could help shock the body and cause an antidepressant effect.

Cold plunges may reduce stress and increase resilience, as they stimulate your vagus nerve, which signals rest and relaxation and can improve sleep quality. This stimulation can increase the production of the happy hormone dopamine, which can help improve your mood and boost your alertness, Sanghvi said.

Still, more research into cold plunges is needed.

"Despite some data and research on the benefits of cold water immersion in general, there still needs to be more studies conducted on the specific benefits and how this can impact the body," said Mahmud Kara, M.D., the founder and CEO of KaraMD, a supplements manufacturer in Cleveland.

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Cardiovascular, respiratory and hypothermia risks

The biggest risks tied to cold plunges are cardiovascular and respiratory issues, which is why cold water immersion should be avoided by people who have chronic medical conditions, such as heart disease, lung disease or Raynaud's syndrome, said Karishma Patwa, M.D., a cardiologist with Manhattan Cardiology in New York City.

"Sudden immersion in very cold water can send the body into a state of shock that may accelerate breathing, heart rate, and blood pressure and interfere with the respiratory system or cognitive functioning," Kara said.

Being in cold water can narrow blood vessels, increase blood pressure and put additional strain on the heart, according to Patwa. It's not the best choice for someone with a pre-existing heart condition.

"Submerging your body in cold water can trigger a reflexive gasp for air, which in some extreme circumstances, can result in drowning and water inhalation. Avoid taking an ice plunge if you have a respiratory problem like asthma or chronic obstructive pulmonary disease (COPD)," Patwa said. "When in doubt, ask your healthcare provider."

Another risk of cold plunges is hypothermia.

"It's important to start slowly and gradually increase [the] exposure time and to listen to your body and stop if you feel uncomfortable or experience any adverse effects," Sanghvi said.

Cold plunges can be dangerous to nursing mothers, as immersion in cold water can constrict the milk ducts in the breasts, which for some women may be uncomfortable or painful, Patwa said.

Cold plunges are not a substitute for a healthy lifestyle

"While ice plunges can offer many potential benefits, they are not a substitute for a healthy diet, exercise, and other lifestyle factors that contribute to overall health and wellness," Sanghvi said.

Cold plunges do not burn more calories than regular exercise. And while they are believed by some to raise the body's metabolic rate, a balanced diet and exercise routine are still the most effective ways to lose weight and improve overall health.

Ice plunges may have certain health advantages, but they're not a miracle cure and should not be used as the only form of treatment for any illness, Patwa said.

While the cold shock response can potentially reduce inflammation and possibly boost your mood, it can cause hypothermia and cardiovascular and respiratory issues. There isn't enough research on the effects of cold water temperature immersion on women.

Always consult your doctor before trying a new wellness trend. TikTok is often wrong. Get a professional opinion first.